Eat Smart  |  Posted 12.12.14

Tofu Burgers

Tofu Burgers

Tired of veggie burgers? Swap in a thick piece of tofu—marinated in soy sauce, sugar, and vinegar—for a surprising meatless substitute.

Serves 4
Prep Time: 15 minutes
Cook Time: 35 minutes

Ingredients

  • 1/2 cup soy sauce
  • 2 Tbsp sugar
  • 1 Tbsp white vinegar
  • 14 ounces extra-firm tofu, drained
  • 2 Tbsp olive oil (if cooking on a stove top)
  • 1/4 pound Cheddar, sliced
  • 1 4-ounce package alfalfa sprouts
  • 1 small bunch radishes, sliced
  • 4 whole-wheat rolls, toasted
  • honey mustard (optional)

Instructions

  1. In a saucepan, combine the soy sauce, sugar, and vinegar. Cook the marinade over low heat until thickened, 5 to 7 minutes.
  2. Cut the tofu into four 1-inch-thick burgers. Transfer to a bowl, pour the marinade over the top, and let sit 15 minutes, turning once.
  3. Place the burgers on a medium-hot grill and cook 1 to 2 minutes per side. (Or heat the oil in a grill pan over medium heat and cook the tofu 2 minutes per side.)
  4. Top each burger with some of the Cheddar and cook 2 minutes more or until the cheese melts.
  5. Top with some sprouts and sliced radishes. Serve on the rolls with mustard, if desired.

Nutritional Information

Per Serving

  • Calories 321
  • Calcium 428 mg
  • Carbohydrate 24 g
  • Cholesterol 30 mg
  • Fat 17 g
  • Fiber 4 g
  • Iron 3 mg
  • Protein 22 mg
  • Sat Fat 7 g
  • Sodium 862 mg

Source: Real Simple